Lobster Rolls, Lightened Up

Gobs of mayo and butter can wreck this summertime goodie. Lighten up your favorite lobster roll recipe and dive in!

Lobster Roll; Ellie Krieger

Photo by: Tara Donne

Tara Donne

Gobs of mayo and butter can wreck this summertime goodie. Lighten up your favorite recipe and dive in!

Nutrition Facts

Restaurant offerings for lobster rolls range from 600 to 1440 calories and 34 to 98 grams of fat per serving! Lobster certainly isn’t the problem: 3 ounces of cooked lobster meat contains 83 calories, 1 gram of fat and 17 grams of protein. It also packs in 44 percent of the daily requirement of vitamin B12 and more than 50 percent of the mineral (and antioxidant) selenium.

Shellfish like lobster does contain a fair amount of cholesterol: a 3-ounce portion has 20 percent of the daily recommendation. But since shellfish like lobster and shrimp are low in saturated fat, they can still be incorporated into a heart-healthy diet.

So if lobster isn’t to blame, what is? Heaps of mayo and butter are to thank for the skyrocketing calorie counts.

Mayo vs. Butter

Whether you prefer lobster prepared with creamy mayonnaise or silky butter, too much fat can weigh down your meal. Neither choice of fat needs to be completely off limits. Keep in mind that 1 tablespoon of mayo has 90 calories and 10 grams of fat while the same amount of butter has 100 calories, 11 grams of fat and 6 times more cholesterol than mayonnaise!

If mayo is your poison, cut down on the calories and fat by using 50% less than the recipe calls for or switch to a low fat version (get the low-down on light mayo options). Try blending mayonnaise with nonfat plain Greek yogurt to cut the fat but maintain a creamy texture.

For butter lovers, skip the side portions of melted butter and saute the lobster meat ahead of time in a more reasonable amount of butter. Then ramp up the flavor with fresh lemon juice (see recipe below).

Lightened-Up Lobster Rolls

Serves: 4
3 tablespoons unsalted butter
1 pound cooked lobster meat (cut into bite-sized pieces)
¼ teaspoon kosher salt
Freshly ground black pepper
Juice of ½ lemon
4 hot dog buns
Nonstick cooking spray
Lemon wedges for serving

Melt butter in a skillet and add lobster meat; season with salt, pepper and lemon juice and saute until lobster is just warm. Meanwhile, heat a small nonstick skillet over medium heat and coat with cooking spray. Gently split open hot dog buns. Place buns in skillet (open side facing down) and toast slightly. Fill toasted buns with lobster mixture and serve with lemon wedges.

Nutrition Info Per Serving (1 roll)
Calories: 289
Total Fat: 11 grams
Saturated Fat: 6 grams
Total Carbohydrate: 22 grams
Protein: 25 grams
Sodium: 842 milligrams
Cholesterol: 188 milligrams
Fiber: 0 grams

Cooking Tip: Cooking for someone that avoids shellfish? They don’t have to miss out – make a “lobster roll” using a firm and mild white fish like tilapia or halibut.

More recipes to try:
Ellie’s Lobster Roll (in photo above)

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

You Might Also Like:

Keep Reading

Next Up

Tacos, Lightened Up

Fried shells, fatty meats and piles of high-cal toppings can make tacos a belly buster. But they don't have to be; use our tips to give a make healthier tacos.

Tiramisu, Lightened Up

In honor of Italian week, we’re lightening up this all-time favorite dessert. Find out how you can enjoy this delectable classic without all the guilt.

Ribs, Lightened Up

This backyard classic can be tricky to make, messy to eat and tough on the waistline. We can’t do much about the mess, but can help out with everything else. Grab your napkins!

Fish Tacos, Lightened Up

Warm weather is prime time for fish tacos, but some recipes can do some serious damage to your beach ready body. Try our lightened up versions – even your favorite fried recipes can be made more bikini friendly.

Eggplant Rollatini, Lightened Up

Eggplant Rollatini is not the lightest dish on the menu. One serving can deliver 600 calories, 38 grams of fat and 900 mg of sodium. Ouch. But, there's hope!

Pasta Salad, Lightened Up

Traditional pasta salad is swimming with hidden calories that’ll have you hiding from bathing suit season. Find out how to lighten up this summer classic and still keep your svelte shape.

Bread Pudding, Lightened Up

Soaked in sugar, eggs and half-and-half, bread pudding is decadent to say the least. Good news – it’s possible to cozy up with a tasty version of this comfort food for less calories.

Pancakes, Lightened Up

Butter, syrup and processed flour don't do much to make pancakes healthy, but you can make your own -- with a few simple swaps -- and enjoy a lighter breakfast.

Cheesecake, Lightened Up

Velvety smooth, sweet and creamy, but with more than 600 calories and 45 grams of fat per slice, can it be part of a healthy diet? Here’s how you can have your (cheese)cake and eat it too!

Brownies, Lightened Up

I’m a brownie kind of girl—my friends and family can vouch for me. There are in fact ways to lighten up this delectable dessert. What’s the secret? Read on to find out.